12 Labors

6 x 3 ssb (255) 8 x 8 step ups 65 8 x 6 ghr 15 8 x 8 in place lunges 100 8 x 8 gm 100 8 x 8 rev lunges 100

8 x 3 bench 225 2 x 2 bench 230 10 x 8 tbar row 200 5 x 5 floor press (195) go heavier next time 5 x 12 floor press 175 5 x 10 dips vest 5 x 15 triceps extension

5 x 3 bench 220 3 x 3 225 3 x 2 225 5 x 5 cgbp 185 15 x 10 tbar row (135) 5 x 15 dips 7 x 10 face pulls 5 x 10 banded triceps extension

bencg 5 x 5 (205) Incline 5 x 8 (155) Db bench 5 x 15 (60) Incline dB bench 5 x 10 (60) Cgbp 3 x 8 (135) Cable rows 10 x 12 135 Face pulls 10 x whatever  Skull crushers 5 x 10 (60) Triceps extensions 5 x 10

Emom 10 3 x banded axle pull (323) 8 x 3 beltless Ssb (240) 3 x 10 Hatfield squat (240) 4 x 20 ghr

5 x 3 bench 215 3 x 3 bench 220 2 x 2 bench 225 10 x 10 lat pull down (150) 5 x 6 slingshot bench 205 5 x 12 skull crushers 65 5 x 10 triceps ext 25 5 x whatever lateral raises 10

build to 3rm banded ssb squat 3 x 150 3 x 200 3 x 220 3 x 240 3 x 260 3 x 270 3 x 280 7 x 5 banded ssb squat (220) 5 x 8 ssb gm (190) 5 x 10 ghr (25)